Broward County Affiliate Cup

Saturday, December 19, 2009

The Broward County Affiliate Cup is a CrossFit event for all Broward County Affiliates.

The event will take place at CrossFit Afflictions located at 10400 State Road 84 #103, Davie, Florida 33326. The date for the event will be on Saturday, December 19, 2009 and the start time is tentatively set for 8:00 am.

Requirements:
1. Each box must have a minimum of one female and one male athlete participating with a maximum of three females and three males.
2. Each athlete must be an active member or trainer for the box their representing.
3. Each box must provide one judge.

Details:
Each box will provide three WODs for a total of fifteen (3 WOD’s per box X 5 boxes). The fifteen WODs will then be placed inside a “hopper”. We will begin the competition with one female from each box and then alternate between males and females. For example, group one will consist of one female from each box for a total of five competitors, each female will draw a number 1 – 5 (placed inside a second “hopper”), the female that selects “1” will be the athlete that places her hand into the WOD “hopper” and select the WOD. The WOD that she pulls out is the WOD that group one will be competing in (the selected WOD will be placed back into the hopper). If a WOD is pulled out that an athlete cannot perform as RX, then that athlete has the option to scale down the WOD to his or her ability but the affiliate box that athlete is representing will receive zero points for that WOD. (So please take that into consideration when selecting WOD’s to be place inside the hopper, we want a good competition). As stated there will be fifteen WOD’s placed inside a “hopper” and only up to six will be selected (depends if each box brings 6 athletes), three for the females and three for the males.

Scoring:
1. 1st place will be award 4 points.
2. 2nd Place will be award 3 points.
3. 3rd place will be award 2 points.
4. 4th place will be award 1 points.
5. 5th place will be award 0 points.

The affiliate with the most points will win the “Broward County Affiliate Cup.” In the event of a tie, there will be a runoff between the teams that are tied. My hope is to make this an annual event with the Cup being passed on each year to the winner and the following year’s competition will be held at the winner’s box.

Level l KB Workshop for all new CrossFit ATP clients!

Times for the "Lumberjack 20" WOD


Christine and I will be doing our 4 hour Level l KB Workshop on January 16, 2010. We have plenty of new CrossFitters that need proper KB training before they are able to do our kettlebell classes. We will be also having a pre-HKC workshop in the near future for all who are planning on attending HKC on March 20, 2010.

My workouts are going pretty good lately. Starting doing the VWC Program again and adding more Oly Lifts to my workout program.



My workout today:

VWC 15:15 Protocol for 30 sets 16kg-9 reps

Muscle ups on the pullup bar-10 sets x 1 rep



I would like to thank all 18 CrossFit ATP clients that took part in the "Lumberjack 20" WOD yesterday. You guys rock!

ATP Hosting HKC March 20th,2010

Comrades this is your opportunity to become a certified HKC instructor in the state of Florida! ATP is hosting the HKC on March 20, 2010 at Nova University. Master RKC-Andrea DuCane will be leading this certification. Please visit dragondoor.com for details, registrations and requirements to become an HKC Instructor.

http://www.dragondoor.com/hkc/hkc033.html

It took alot of work to bring this HKC together, but it has finally paid off. The facility is incredible and state of the art,that has only been open for about four years now. We plan on this HKC to be a great success,helping us to keep building our kettlebell community here in South Florida.

We had a great November month. Kenneth Jay's VWC Workshop was a great success. We all came away with a better knowledge of why we follow the VWC protocols and the science behind the madness of the endless snatches we do. Thanks again Kenneth for all your attention to detail.

Our CrossFit ATP program is growing like wild fire. We have 22 CrossFitters in only three weeks time. ATP is very anal about how we run our CrossFit program. We treat it just as we do our RKC Kettlebell program. You can not do any of our classes unless you have been properly trained by one of our RKC Instructors. NO EXCEPTIONS! Many reasons why we do this.

First,CrossFit has gotten a bad rap on teaching bad form and just throwing people into the fire to do a WOD (workout of the day). Which many affiliates do, but not all and we are not one of the affiliates who just take your money hoping that you can make it threw a workout. But generalizing that all CrossFit affiliates do this is wrong.

Second,I have been training Kettlebells and CrossFit style for many years now, because this is what works for me,my clients and the sports that we do. I had been very hesitant to become an affiliate for awhile until I was fully aware of what were going to represent. When I submitted my application to CF Headquarters I wanted them to understand that we would be a CrossFit Facility,but my Kettlebell program would be powered by RKC! This was very important to Christine and I. We wanted to make sure that it was clearly understood. We teach an on ramp program to ALL who are interested in our CrossFit Program. It is a twelve session program that breaks down all the foundation exercises that will be done in a WOD. This does not include kettlebells. The Kettlebell program is totally separate. If a CrossFit WOD calls for a kettlebell movement and you have not been properly instructed by one of our RKC Instructions the exercise will be modified for you NO EXCEPTIONS! You must complete all twelve sessions prior to joining a WOD. This helps in teaching proper form in a private setting, instead of trying to corrected someone while they are trying to get threw a WOD and interrupting the class.

This makes better Kettlebell clients and CrossFitters. We are constantly putting on workshops for our clients to make sure that they are all getting proper training.

We want a great facility for some one to come and become a better athlete and person. Anyone can be taught to lose weight. We want more. To make you faster,stronger,powerful,flexible and overall healthier!

This is our goal at ATP!

Team Nova Uniao

Marcelo Meleiro, Gustavo Dantas, Jose Aldo, Andre Pederneiras, Pedro Rizzo

Update, since my last post a month ago

Well, I don't know were to start. Alot of good things have happen the last past month or so. From finally completing our ATP Facility, Andrea DuCane doing a great KB workshop, becoming a CrossFit Affiliate (CrossFit ATP), preparing for Kenneth Jay's KB workshop Nov. 29th.We are also in the works for an RKC in South Florida late next year, still waiting to confirm the dates.

This is going to give us a great boost to keep promoting kettlebells in South Florida! It's amazing how people are starting to inquire more and more about kettlebell training. We just want to make sure that proper form and technic are being taught.

That is why we are bringing the best to teach kettlebells to South Florida, RKC Hardstyle!!!!

On another note, my workouts have been sporadic. I am still able to get them in, but not the way I would prefer. Once Kenneth Jay's workshop is over we will begin Return Of The Kettlebell Program. This will help to keep my strenght and skills up for assisting in RKC South Florida late next year, if it happens.

We are ending the year in a great way and beginning the year even better.

Thanks to everyone who has supported the kettlebell movement and our ATP Facility!!!!!

TGIF !

My client and good friend Fred surrendering to the "Kettlebell Gods". After this week I know how you feel!

It has been along week and alot of positive things have happen this week. We had the building painted and completed. We are only waiting now for the new awning to be installed in front of the main windows. The parking lot was also resurfaced and stripped. New signs still need to be installed. Christine did some painting inside our place that was much needed. I am really lucky to have her! We are really happy how things are coming along. We are looking to end the year in a positive way and start the new year with a huge BANG!

There are only three weeks left for Master RKC Andrea DuCane to arrive and spread some kettlebell love to South Florida. The workshop has almost sold out and we cannot be any happier. We are doing everything possible to make her stay here a memorable one.

Kenneth Jay will be next on the list for November 29th. perfecting the press and VWC Protocol workshop.

Keeping up with my workouts has been hard,but we are getting them in no matter what.

This was the WOD:

Four Rounds

40kg Swings (12reps)

Push Press 24kg (10reps)

Floor Press 32kg R/L (10reps)

Side Press 32kg-24kg (10reps)

Double Expresso

Very hard workout today (Christine named it) all with double Kettlebells.

Row= 250 Meters
Double Kettlebell Swing= 10 reps
Barbell Dead Clean= 10 reps
Run= 400 Meters
D-Ball Slams= 10 reps

Workout:

4 Rounds

:30 seconds work

:20 seconds rest

Crazy Rope ( 2 inch rope-50 feet)

Strict Press

Double Snatch

Alt. Cleans

Front Squat

I was gasping for air in this workout. The double snatches and alternating cleans fryed my arms. It was incredible that the workout was only about 18 minutes. Double kettlebell work is great. I will be starting Return Of The Kettlebell next week. Looking forward to the progress!